Written by Shane Mclean | ACE CPT
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Some lifters "boo!" the leg press machine because "it’s a cop-out and they’re avoiding the barbell". But the simple fact is the leg press is a great exercise to build the legs (particularly the quads) without putting stress on your spine. It's essentially (but not technically) a big, heavy isolation exercise for the legs. It is a great way to add volume for muscle growth and is even a viable alternative to build strength in the lower body for those who can't do barbell squats.
But what if you don’t have access to a leg press machine (or you simply want some more exercise variety)? Well, then you want to read this article.
Here we will go into what's special about the leg press and what makes a good alternative leg press exercise, and then we will provide you with 9 effective leg press alternatives.
What Makes The Leg Press Good
Some lifters trash machine-based exercises thinking it is a cop-out and free weights are the bomb. This couldn’t be further from the truth. If it was, then why do so many of the pros use it?!
Machine-based exercise, like the leg press, is just another great tool to have in the toolbox, and you can even incorporate into a full body gym machine workout. And when comparing the move to others, like the leg press vs. squat, it holds its own as being just as beneficial.
Besides the vanity of building massive quads, here are a few advantages of using the leg press machine:
- Reduced Spinal Loading: As you’re sitting down, usually laying with your feet at an upward angle, the leg press machine reduces spinal loading compared to free weight squat and hinge variations. If you suffer from lower back pain during squats, the leg press is a viable alternative.
- Ease Of Use & Isolation: Due to the fixed range of motion and the stability of sitting down, there is less motor control involved and less to think about compared to free-weight squat and deadlift variations. This can allow you to really hone in on the muscles at hand.
- You Can Increase Frequency And Volume: This is less taxing on the body compared to many free-weight leg exercises which will lead to quicker recovery and the ability to increase frequency and volume for more muscle building potential.
- Lift More Weight: Again, because of the stability and fixed range of motion, you’ll be able to lift more weight compared to other squat variations. Heavier loads is a good variable to have for hypertrophy and strength training.
- Safe And Easy To Learn: The leg press is less technical than other squat and hinge variations and there is less chance of injury because the leg press machine has built-in safety mechanisms.
Muscles Trained By The Leg Press
The main muscles used when you are leg pressing are:
- Quadriceps: Knee extension
- Gluteus: Hip extension
- Hamstrings: Knee stabilizers
- Calves: Ankle stabilizers and dorsi and plantar flexion
The performance of the leg press needs knee and hip flexion, so the gluteus and quads are the prime movers here in pushing back to the starting position. The hamstring and calves stabilize the knee and ankle joint so the quads and glutes can do their job.
You can adjust your foot position narrow or wide or high or low on the platform to emphasize one muscle over another - you can check out the different leg press foot placements and muscles worked here.
But speaking just of the standard foot placement leg press (about hip to shoulder width apart), you'll work all the muscles bulleted above, with major emphasis on the quads.
What Makes a Good A Leg Press Alternative
Going by the benefits listed above, a good leg press alternative will train the same muscles as the leg press, primarily the quads (and glutes to a degree) and it is relatively safe.
This means many squat variations are on the table because both squat and leg press need knee and hip flexion and extension. However, we’re looking at squat variations that place a minimal load on the spine, which rules out the barbell back squat. Anteriorly loaded versions like the front squat are in.
And we will look at exercises that can be performed at home or in the gym and are relatively simple to perform.
9 Leg Press Exercise Alternatives
Using the criteria explained above here are 9 leg press alternatives that train the quads and glutes with a mix of exercise which can be done at home or gym.
1. Hack Squat
The hack squat machine allows for a squat variation that emphasizes the quads and closely resembles a leg press except you’re standing up. Because you’re performing a machine-based squat with a fixed range of motion there is no stabilization needed similar to the leg press. But the load is supported on your shoulders which loads the spine BUT is reduced because your body is on an angle, which is why people don't typically have any back issues with the hack squat machine.
How to do the Hack Squat:
- Step into the hack squat machine and place your feet in your preferred squat stance.
- Place your shoulders underneath the pads, keeping your spine in neutral.
- Hold the handles beside your shoulders.
- When you are ready, stand up and disengage the stopper.
- Bend at the knees until you reach your desired depth.
- Push through your feet to the starting position.
Note: Hack squats can also be done with a barbell as seen here:
Hack Squat Benefits:
- Trains similar muscles to the leg press.
- Minimal load on the spine, maximum load of the quads.
Best rep range: 8-20
Progression: Dumbbell or kettlebell front squat (see below)
Regression: Resistance band/cable machine front squat (see below)
Related:
2. Trap Bar Squat
The trap bar squat with its hex design allows you to step inside which better aligns the load with your center of gravity. This assists with a more upright torso and shin position allowing you to hit the quads more. Plus, there is less compressive load on the spine making it a good leg press alternative. Because of the reduced range of motion because of the plate height and handles you can elevate the feet for more ROM.
How to the Trap Bar Squat:
- Step inside the trap bar with a hip-width stance.
- Squat down keeping your chest up and shoulders down.
- Grip the handles, squeeze your armpit together.
- Push your feet through the floor, stand up straight and squeeze your glutes.
- Reset if needed and repeat for reps.
Trap Bar Squat Benefits:
- Upright torso and shin position hits the quads like the leg press.
- There is less compressive load on your spine.
- Easy setup and execution.
Best rep range: 6-15
Progression: Front squat
Regression: Hack squat
3. Cable (or Resistance Band) Front Squat
The cable or resistance band front squat is a great leg press alternative that targets the glutes and quads. Plus, it can be performed at home or the gym. The resistance being anteriorly loaded makes it easier on the spine while building upper back strength. With bands, the ascending resistance of the band combined with higher reps will get the quads and glutes rocking. With the cable machine, you get consistent and constant tension as their is not resistance curve like with free weights, which is good for building strength through a full range of motion.
How to do the Cable Front Squat:
- Set the cable pulley to the lowest position and use a rope attachment.
- Pull up the rope attachment and hold it in a goblet-like position near your upper chest.
- Keeping your chest up and the rope in place near your chest, drop into your preferred squat depth.
- Squat back up and repeat for reps.
Resistance Band Front Squat Benefits:
- Can be performed anywhere and is simple and easy to perform.
- The ascending resistance of the band trains the lockout strength of the glutes and quads.
- As it is less taxing on the body you can perform more reps for better muscle-building or fat loss.
Best rep Range: 12-20
Progression: Dumbbell or kettlebell front squat (see below)
Regression: Spanish squat without load (see below)
Related: Best Cable Leg Exercises
4. Sissy Squat
The sissy squat focuses purely on the quads making it a great alternative to leg presses. And because all you need for this exercise is something to hold on to this makes it an option to do at home or gym. The huge amount of knee flexion really drives high quad engagement but if you have any sort of knee issue it's best to stick with some of the other alternatives on this list.
How to the Sissy Squat:
- Set your feet around shoulder-width apart with your toes pointed forward.
- Hold on to a secure object around hip-height.
- Then push your knees forward.
- When your knees are moving forwards lean backward.
- Near the end of this movement your heels are raised up off the ground and standing on your tiptoes.
- Stand up pushing through the balls of your feet to the starting position. Resets and repeat.
Sissy Squat Benefits:
- You do not need special equipment and can be performed anywhere.
- Focuses solely on the quads.
Best rep range: 12-20
Progression: Hack squat
Regression: Spanish squat without load
Related: Sissy Squat Progression Plan
5. Belt Squat
The belt squat is a great leg press alternative because you will perform the exercise with an upright torso with little load on the spine and with a high degree of knee flexion. This will drive more action to the quads and to the glutes to a lesser extent.
This is either performed on a belt squat machine or simply using a weight belt with plates attached to the chain and your feet on an elevated surface so the plates have room and you can squat through a full range of motion.
The belt squat is such a great alternative that we've even included it in out list of 7 Different Types of Leg Press Machines!
How to the Belt Squat:
- Place a dip belt around your waist and kneel down to fasten it to the belt squat machine.
- Get into your preferred squat stance.
- Grip the handrails lightly and stand up.
- Push away the stopper to squat.
- Squat down while holding the handrails and once you are at your depth, push through the platform to stand up until lockout.
Belt Squat Benefits:
- Trains the quads with minimal loading on the spine.
- Holding on to the handrails increases your stability and the ability to do more reps and load.
Best rep range: 12-20 reps
Progression: Spanish squat with load (see below)
Regression: Hack squat
6. Supported Bulgarian Split Squat
This is a Bulgarian split squat but you'll use one hand for support while holding a dumbbell or a kettlebell in the other hand. The split stance with elevated back foot, the support, and the load train the quads and glutes harder because balance is less of a factor, and you still get that increases range of motion. This allows you to get a greater stretching contraction than other split squat variations, which is better for hypertrophy. Plus, there is minimal load on the spine making it a great leg press alternative.
How to do the Supported Bulgarian Split Squat:
- Choose a dumbbell you think is a good place to start.
- Set up a bench near a squat rack or something you can hold onto with one hand.
- Get into a split stance with the working leg next to the squat rack and grip with your fingers. Your rear foot will be elevated on the bench or a platform.
- With (or without, if you are a beginner) a weight in the other hand slowly squat down as far as your comfortable can.
- Drive through your front foot and return to the starting position.
- Reset and repeat.
Supported Split Squat Benefits:
- Trains the quads and glutes without balance and spinal loading being a factor.
- Improves grip strength and lateral stability.
- Is done either at home or at the gym.
Best rep range: 12-15
Progression: Elevated split squat (see below)
Regression: Spanish squats (see below)
7. Elevated Split Squat
The elevated split squat is similar to the Bulgarian but your front foot is elevated (and for this one, no support to hold onto). The elevated stance increases the range of motion which drives more engagement to the quads and glutes. Plus, there is less stress on the spine making it a good leg press alternative. You have the option of loading this with dumbbells either by your sides, goblet or in the front rack position. The further away the weight is away from your legs makes the exercise more difficult.
How to do the Elevated Split Squat:
- Place your back foot on an elevated surface and bring your front foot into your preferred split squat stance.
- Grip the floor with your front foot, drop back knee, and squat down with your front leg.
- Maintain a slight forward lean of your torso.
- Push through your front foot and return to the upright position.
- Reset and repeat for reps.
Elevated Split Squat Benefits:
- The elevation increases the range of motion for improved quad and glute strength and muscle.
- Is loaded in a variety of ways.
- Minimal spine loading while driving action to the quads and glutes.
Best rep range: 8-15
Progression: None
Regression: Bodyweight split squat
8. Dumbbell Front Squat
The dumbbell front squat is the most difficult variation on this list. With the weight being far away from the leg and anteriorly loaded, you need plenty of upper back and core strength to perform this exercise well. But the anterior load shifts the emphasis to the quads while reducing the load on the spine compared to back squats. This makes it a viable alternative to the leg press but it is more difficult to perform, especially when using heavy dumbbells.
How to do the Dumbbell Front Squat:
- Holding a pair of dumbbells by your side get your feet into your preferred squat stance.
- Curl the dumbbells to the front deltoids.
- Keep your chest and elbows up and shoulder down.
- Squat down between your knees to your preferred squat depth.
- Push your feet through the floor, squat up, and lock out your glutes.
- Reset and repeat.
Dumbbell Front Squat Benefits:
- Trains the quads, glutes, upper back, and anterior core will less stress on the spine than the barbell front and back squat.
- Although it trains the quads and glutes less than other variations, this trains more total muscle.
- With the weight being anterior, it makes it easier to sit into the squat.
Best rep range: 8-12
Progression: Barbell front squat
Regression: Spanish squat with load
Related:
9. Spanish Squat
The Spanish squat is typically done using a resistance band, but if your gym has a machine as seen in the pic, it's a much easier option (needless to say). The same set up can be done with a band wrapped around a squat rack and then you step in the band, facing the rack, so the band wraps around the back of your knees.
Having a resistance band behind your knees with the Spanish Squat is a thing called terminal knee extension. This makes it easier to sit back into the squat while keeping your shins vertical. The machine has the same exact effect.
Doing so engages the quads more while taking the stress off the knee joint. This makes it a great alternative exercise to the leg press, for people with knee pain or those looking for stronger quads. Here you have the option of using dumbbells once you get used to the movement.
How to do the Spanish Squat (with machine):
- Step into the machine so your shins are on the pads.
- Hold a dumbbell in a goblet position.
- Sit back into your squat keeping your shins vertical and your chest up and shoulders down.
- Squat back up, pushing the back of your knees machine.
How to do the Spanish Squat (with band):
- Firmly attach a looped resistance band around a secure anchor point at knee height.
- Step inside the band, putting it directly behind the knees.
- Walk back until you feel the band pulling you forwards.
- Sit back into your squat keeping your shins vertical and your chest up and shoulders down.
- Squat back up, pushing the back of your knees into the band at the end of the movement.
Spanish Squat Benefits:
- Trains the quads while being easier on the knees.
- A great option if you’re suffering from knee pain.
- Can be performed at home or in the gym.
Best rep range: 8-15
Progression: Add load
Regression: Resistance band front squat
BONUS EXERCISES - More Leg Press Alternatives:
STEP UPS:
LANDMINE SQUATS:
ZERCHER SQUATS:
FRONT SQUATS:
SMITH CHAIR SQUAT:
HEELS ELEVATED SQUATS
SINGLE LEG BOX SQUATS:
FINAL THOUGHTS:
The leg press is a great exercise to build your quads and glutes without loading your spine. But if you don’t have access to a leg press machine and still want the benefits of it, these 9 exercises build quads and glutes of steel. So tight, you’ll be able to bounce quarters off it. And make no mistake, these are not just good exercises to do if you don't have a leg press machine, they are great even if you do. These are good alternatives to mix into your routine, regardless, as they are effective and exercise variability is an important part of hypertrophy training.
Let us know your favorite leg press alternative in the comments below...
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Shane Mclean
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